| Date: | 6/29/2008 4:50 AM |
| Type: | Long |
| Course: | Garmin |
| Distance: | 24.09 miles |
| Duration: | 3:52:57 |
| Pace: | 9:41 / mile |
| Shoe: | Mizuno Wave Precision 8 (Red) |
| Weight: | 192 lb |
| Heart Rate: | Average: 160 / Max: 182 |
| Weather: | 74° F, Overcast, Rain, Humid, Partly Cloudy |
| Notes: | Great long run. I think this was my longest training run, ever.
I left the house before 5am while it was still dark. Only 74F but 80% humidity. As I started warming up, I was wondering how my plan of 20 miles today would go. Once I got about 2 miles out I decided that I would go ahead and see how I fared on a 24 miler instead. The on-the-fly plan was to start at 10:00 m/m and run each 6 mile segment 10 seconds per mile faster. Once I got to 20-21 - I knew I was going to be in fine shape for the 50K at El Scorcho in 3 weeks and briefly considered making this run a 26.2 just for fun. By the time I got close to home, with my shoes literally sopping wet with sweat - I could feel a blister starting under one of my toes - so I decided to end the nuttiness at 24. The weather cooperated - it warmed up a little near mile 14 or 15 - but by 16 a nice gentle rain started and kept me cool the whole way home. Awesome.
I stopped at two convenience stores along the way for fluids. One at mile 6 and the other at mile 14.
Nutrition: 3x20oz water, 2x20 oz gatorade, 1 GU, 1 package of poptarts.
I weighed myself before (192) and after (188) the run. Since I drank 100 oz of fluids (6.25 pounds) - that means I lost 10.25 pounds in sweat. Holy crap! |
| Statistics: | Calories: 3498
VO2 Max: 35.3 |
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
| Interval | 5.98 Mi | 59:40 | 59:40 | 9:59 | 146 | 166 | Pace Target: 10:00 |
| Interval | 6.01 Mi | 58:29 | 1:58:09 | 9:44 | 156 | 170 | Pace Target: 9:50 |
| Interval | 6.01 Mi | 57:16 | 2:55:25 | 9:32 | 167 | 179 | Pace Target 9:40 |
| Interval | 6.09 Mi | 57:32 | 3:52:57 | 9:27 | 171 | 182 | Pace Target 9:30 |
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